The Stronger Stride Podcast

280. Women in Sport: From Olympic Water Polo to Making Running Safer with Kerry Turner Today we’re joined by Kerry Turner, an Olympian, sports leader, and advocate for increasing women’s participation, safety, and sense of belonging in sport. Kerry shares her journey from representing Australia in water polo to leading initiatives focused on creating more inclusive and empowering sporting environments for women and girls. We hear about her Olympic experience, the pioneering role her mother played in women’s water polo, and the changes she has witnessed across women’s sport over the years. We also dive into the important issue of safety in running. Kerry discusses the research behind women’s experiences of safety while running, the barriers this can create to participation, and initiatives such as Run My Way and Play Her Way that are working to create more welcoming and accessible spaces for women and girls. We discuss: Kerry’s journey from water polo to the Olympic Games Her mother’s pioneering role in women’s water polo The fight for women’s water polo to become an Olympic sport What we can do to increase participation among women and girls Why safety, visibility, and belonging matter in women’s sport The research around women’s safety and running habits The Run My Way and Play Her Way initiatives The role of media and representation in shaping women’s sport Mental health, body image, and the pressures facing young women How men can become better allies in creating safer sporting environments This is a really important conversation about more than just getting women to participate in sport. It’s about creating environments where women and girls feel safe, welcome, represented, and worthy of being there . Kerry’s perspective is both inspiring and practical, and this episode is a great reminder that creating change in sport isn’t just about participation numbers — it’s about building communities where people genuinely feel like they belong. TIMESTAMPS: 00:00 Introduction to Kerry Turner's journey and work 02:42 Kerry's early sporting career and Olympic experience 08:49 Her mother's pioneering role in women's water polo 12:43 The fight for inclusion in the Olympics 17:43 The rise of women's sport in Australia 22:57 Strategies to support women and girls in sport 25:31 The Run My Way initiative and safety in running 11:04 Research findings on women's safety and running habits 27:45 The importance of male allyship and community support 22:12 Innovative programs and pilot projects for safer spaces 11:05 The future vision for women's participation in sport 32:54 Closing thoughts and call to action Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠ YouTube: ⁠Watch on YouTube⁠ Discount Codes: TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠ STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠ STRONGER15: ⁠15% off Skorcha Sunscreen⁠ Thanks for tuning in! TSSP x

We have a few coaching spots available: ⁠ ⁠www.strongerstridecoaching.com⁠ In this episode, Dan Stern, founder of Comfy Selections, Pace Athletic Crows Nest manager & training lead AND self-proclaimed "shoe guy" joins the show. We discuss: - The 3F's for finding the right pair of shoes - Why you're probably wearing the wrong size shoe - Understanding different shoe categories - Should everyone race in carbon-plated shoes? And so much more. Follow Dan: Instagram: @comfyselections YouTube: Comfy Selections Follow Us: Instagram: ⁠⁠⁠⁠⁠@strongerstride⁠⁠ ⁠⁠⁠ | ⁠⁠⁠⁠@lydia_mckay⁠ ⁠⁠⁠ | ⁠⁠⁠ ⁠@sophielane⁠⁠ YouTube: ⁠⁠⁠ ⁠⁠Watch on YouTube⁠⁠⁠⁠⁠ Our website: ⁠ ⁠⁠www.strongerstride.com.au⁠⁠⁠ Coaching: www.strongerstridecoaching.com⁠⁠ Thanks for tuning in!

278.Should You Listen To Music When You Run? What does the research say!? We’re back talking about music! This is part 2 of the music science series, scroll back to 275 for part 1. In this episode, Lydia dives into a recent systematic review exploring how listening to music during exercise affects perceived exertion, performance, and physiological responses . We often use music to motivate us, distract us from discomfort, or get us through a tough session — but what does the research actually tell us? And does music change what’s happening physiologically, or does it simply change how exercise feels ? We cover: How music affects perceived exertion during running What the systematic review found about exercise performance The difference between subjective and physiological responses to music Why music can make exercise feel easier without changing heart rate or lactate How music may influence pacing, motivation, and effort Whether music has any implications for injury risk How runners can use music strategically during training and racing Interestingly, the research suggests that music can significantly reduce perceived exertion and may provide a small improvement in performance , without necessarily changing physiological measures such as heart rate or lactate. So, if music makes your run feel easier, is that actually useful? And could you use it as a tool to help with pacing and motivation? If you’re a runner who loves a good playlist, this episode breaks down what’s happening beneath the surface — and how you can use music more intentionally in your training. TIMESTAMPS: 00:00 Introduction to the episode and recent research 02:09 Overview of the systematic review and its significance 04:03 Research methodology and participant demographics 07:44 Main findings: perceived exertion and performance effects 11:04 Physiological vs subjective effects of music during exercise 14:24 Practical implications for runners and injury risk 17:44 Using music as a tool for pacing and motivation 19:58 Summary of key takeaways and practical advice 22:44 Final thoughts on mindful use of music in running Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠ YouTube: ⁠Watch on YouTube⁠ Discount Codes: TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠ STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠ STRONGER15: ⁠15% off Skorcha Sunscreen⁠ Thanks for tuning in! TSSP x

In this episode, Meg Chapple shares her journey into elite endurance sport. Her accolades include: 1st - 2022 World Triathlon Age-Group Championships Abu Dhabi 1st - 2023 Europe Triathlon Championships Madrid 2nd - 2025 World Triathlon Age-Group Championships Wollongong Guernsy National Marathon Record - 2:49 Countless podiums and very impressive times across triathlon, running, cycling and more recently; HYROX. We discussed her training strategies, balancing multiple disciplines, and insights into her race preparations for Sydney Marathon. Listeners will gain practical advice on training, recovery, and maintaining enjoyment in endurance sports. There's a lot that we can all learn from Meg's approach! Find her on instagram @meganchapple Follow Us: Instagram: ⁠⁠⁠⁠@strongerstride⁠ ⁠⁠⁠ | ⁠⁠⁠@lydia_mckay ⁠⁠⁠ | ⁠⁠⁠ @sophielane⁠ YouTube: ⁠⁠⁠ ⁠Watch on YouTube⁠⁠⁠⁠ Our website: ⁠ ⁠www.strongerstride.com.au⁠⁠ Run coaching: https://strongerstridecoaching.carrd.co/ Thanks for tuning in!

This episode explores the emerging science behind lactate gels in endurance sports, debunking myths and examining recent research to understand their potential impact on performance. Sophie covers: - The science of lactate and its role in energy production - Recent high-profile use of lactate gels by elite athletes - Comparison of different lactate gel products and their ingredients - Research findings on lactate supplementation and performance - Physiological mechanisms of lactate as a fuel source Relevant episodes: - Training Zones - VO2max & Lactate Threshold w/ Nick Jankovskis - Dr Bill Evans - The Physiology of Running Follow Us: Instagram: ⁠⁠⁠@strongerstride ⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠ Watch on YouTube⁠⁠⁠ Our website: ⁠ www.strongerstride.com.au⁠ Thanks for tuning in!

275. Can Music Make You Run Better? The Science of Pre-Task Music Can the right song actually improve your running performance? 🎧 In this episode, we dive into the science behind pre-task music and its impact on exercise performance, breaking down a systematic review of 30 controlled studies. We explore how listening to music before exercise can influence motivation, arousal, mood, perceived effort, and ultimately performance. We also look at what makes an effective pre-run playlist; from tempo and volume to one of the most important factors: choosing music you actually enjoy. We cover: What the research says about music and exercise performance How pre-task music can influence motivation, arousal, and perceived exertion Whether music can actually help you produce more power and effort How to use music strategically before training or racing So, should you be building a pre-run playlist? If you’re looking for another tool to help you get the most out of your training, this episode is worth a listen. REFERENCES: Primary source: Delleli, S., Ouergui, I., Ballmann, C.G., Messaoudi, H., Trabelsi, K., Ardigò, L.P., & Chtourou, H. (2023). The effects of pre-task music on exercise performance and associated psycho-physiological responses: a systematic review with multilevel meta-analysis of controlled studies. Frontiers in Psychology, 14:1293783. Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠ YouTube: ⁠Watch on YouTube⁠ Discount Codes: TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠ STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠ STRONGER15: ⁠15% off Skorcha Sunscreen⁠ Thanks for tuning in! TSSP x

In this episode, sports dietitian Matty Hart shares insights on nutrition strategies for athletes, the importance of personalised plans, and how to navigate the vast and often confusing world of nutrition information. We explore practical tips for fueling, hydration, and understanding when to seek professional advice. In this episode, Matty shares expert insights on nutrition strategies for endurance athletes, including fueling during long runs, gut adaptation, and body composition considerations. Perfect for runners and coaches looking to optimize performance and health. Get in contact with Matt Hart: Instagram - @hart.nutrition Book in a telehealth appointment with Matt - here Email - matt@hartnutrition.com

Thank you to ASICS for supporting this episode. It's been one year since I found out I had a grade 3 (right leg) and grade 2 (left leg) bone stress injury. Here's an update of what I've learnt since then. In this episode, I share my personal journey through injury, the importance of nutrition timing, training load management, and mental shifts in my running practice. This episode offers valuable insights for athletes looking to optimise performance and recovery. Chapters 00:00 Introduction to Sophie’s Injury Journey 01:58 The Role of Training Load and Recovery 03:52 The Importance of Nutrition Timing 06:08 Practical Nutrition Strategies for Runners 08:04 Mental and Emotional Impact of Injury 09:31 Shifts in Running Philosophy and Community 10:30 Lessons Learned and Moving Forward Interested in Stronger Stride Coaching? Enquire ⁠here Follow Us: Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠ Our website: ⁠www.strongerstride.com.au⁠ Thanks for tuning in! TSSP x

*DISCLAIMER: this episode discusses addiction and mental health concerns. Please skip this episode if these topics are an issue for you. Lifeline: 13 11 14 National Alcohol and Drug Hotline: 1800 250 015 Thank you to ASICS for supporting this episode. The Kayano 33 it out now! In this episode, Georgia Weir shares her inspiring journey from battling mental health and addiction to becoming a First Nations leader in the running community. She discusses the healing power of running, overcoming trauma, and how sport can be a tool for empowerment and cultural connection. We discuss: ​Georgia's personal journey from addiction to recovery ​The role of running in mental health and healing ​Cultural significance of running for First Nations communities ​Challenges faced by Indigenous athletes in mainstream sports ​Strategies for overcoming trauma and building resilience ​The importance of representation and community support in sports Links: ​Find Georgia here - @georgiaweir83 ​ Deadly Runners ​ We Run Foundation ​ Sydney Marathon ​ Jenny Valentich, Everything Harder Than Everyone Else - book Chapters 00:00 Introduction to Georgia Weir and her background 00:42 Georgia's journey into running and its impact on her mental health 03:39 The mental challenges of starting running and overcoming self-doubt 05:09 Georgia's childhood, upbringing, and the roots of her trauma 08:08 The link between addiction, trauma, and the healing power of running 12:12 Georgia's recovery from ice addiction and the role of community support 13:04 How running initiated her inward journey and self-awareness 16:18 The importance of love, support, and unconditional acceptance in recovery 19:40 The parallels between addiction and endurance sports 22:24 Managing obsessive tendencies in running and maintaining balance 34:36 The origins and mission of Deadly Runners 37:01 Deadly Runners' programs, community impact, and leadership development 41:10 Barriers faced by First Nations athletes and cultural safety in sports 44:00 Addressing racism and stereotypes in mainstream sporting events 45:02 How non-Indigenous allies can support and learn from First Nations communities 48:52 Navigating conversations about race, trauma, and cultural understanding 50:17 Building trust, respect, and authentic allyship in community engagement Interested in Stronger Stride Coaching? Enquire here Follow Us: Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠ Our website: ⁠www.strongerstride.com.au⁠ Thanks for tuning in! TSSP x

In this episode, Sophie Lane and Lydia Mackay discuss Sophie’s recent experience at Hyrox 2026, comparing solo and doubles performances, and explore the sport's growth, accessibility, and future trends. They also delve into training strategies, the sport's appeal, and its place in the broader fitness industry. Chapters 00:00 Introduction 01:51 Sophie Lane's HYROX Journey 05:35 Understanding HYROX: The Competition Explained 11:08 Comparing Past and Present HYROX Experiences 16:37 The Growth of HYROX and Its Popularity 22:31 Accessibility and Longevity of HYROX vs. CrossFit 28:04 The Future of HYROX and Fitness Trends 31:18 Prestige in Sports and Fitness 33:52 The Hybrid Training Trend 37:03 The Future of HYROX and Athletic Performance 46:54 Training Strategies for HYROX Competitor

270. Navigating Knee Pain In The Gym Runner's knee is one of the most common injuries affecting runners, but it's also one of the most misunderstood. In this episode, Lydia breaks down exactly how to manage patellofemoral pain syndrome (PFPS), sharing the assessment process, rehabilitation principles, and evidence-based gym exercises that help runners return to pain-free running. Rather than simply resting or avoiding painful movements, Lydia explains how to progressively rebuild strength, increase tissue capacity, and safely reload the knee. Whether you're currently dealing with runner's knee or want to understand how to prevent it, this episode provides practical advice you can start applying straight away. We cover: • What patellofemoral pain syndrome (runner's knee) actually is • Why knee pain often develops from chronic overload rather than a single injury • How different pain patterns can help guide your rehabilitation • When to modify training versus when to keep running • The most effective strengthening exercises for the quads, hips, and glutes • How to progressively reload the knee through gym-based rehab • Reintroducing knee conditioning and painful movements safely • When and how to progress into plyometric exercises • Managing pain during rehab and building long-term load tolerance If you've ever been frustrated by persistent knee pain or wondered how to get back to running without constantly flaring it up, this episode will give you a clear, practical framework to guide your rehabilitation. TIMESTAMPS: 00:00 Introduction to Knee Pain in Runners 00:59 Understanding Patellofemoral Pain Syndrome (PFPS) 03:57 The Importance of Gym Work for Runners 09:25 Navigating Pain and Exercise Modifications 18:59 Building a Strong Foundation in the Gym 25:12 Reintroducing Knee Conditioning Exercises 30:19 Building Capacity in the Knee and Quad 35:09 Re-exposing the Knee to Painful Movements 39:51 Full Lower Body Program and Plyometrics Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@sophielane⁠ YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoes STRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

In this episode, Sophie Lane dives into one of the biggest concerns for runners: injury risk. While most runners are worried about getting injured, very few are paying attention to the factor that consistently has the strongest relationship with injury risk - training load. From the popular 10% rule to the Acute:Chronic Workload Ratio (ACWR), Sophie breaks down what the research actually says about increasing training safely, managing recovery, and building resilience for long-term consistency. This episode is packed with practical advice to help you understand how much training your body can tolerate, why sudden spikes in volume or intensity can be problematic, and how to make smarter decisions when progressing your running. We discuss: • Why training load is one of the biggest risk factors for running-related injuries • The difference between acute and chronic training load • The research behind the Acute:Chronic Workload Ratio (ACWR) • Whether the 10% rule is actually evidence-based • Why intensity matters just as much as weekly kilometres • The role of deload weeks and recovery in staying healthy • How terrain, elevation and footwear can influence training stress • The importance of monitoring sleep, stress and subjective recovery • Why injury risk is multifactorial and highly individual Whether you're training for your first 10km, building towards an ultramarathon, or simply trying to stay healthy and consistent, this episode will help you better understand the principles of load management and how to reduce your risk of ending up on the sidelines. Resources Mentioned: https://stronger-stride.myklpages.com/l/TYmXJe Work with Sophie: https://form.typeform.com/to/nEXlwUBY Follow Us: Instagram: ⁠⁠ @strongerstride ⁠⁠ | ⁠⁠ @lydia_mckay ⁠⁠ | ⁠⁠ @sophielane YouTube: ⁠⁠ Watch on YouTube⁠⁠ Our website: www.strongerstride.com.au Thanks for tuning in! TSSP x

268. We Changed Our Minds About Running. Here's Why. Today Lydia and Sophie reflect on the biggest mistakes they've made throughout their running, coaching, and clinical careers; and how those experiences have completely changed the way they think about training, injury, and performance. From blindly following conventional advice to overcomplicating rehab, this episode explores the lessons that only come with experience. We discuss why questioning common beliefs is so important, how adaptable the human body really is, and why understanding training load often matters more than chasing the latest trend. We discuss: • The biggest training mistakes we've made as runners and clinicians • Why injury is often the biggest barrier to long-term performance • Common misconceptions around cardiovascular fitness and running conditioning • Why strength training should complement, not replace, running • Footwear, orthotics, and why our bodies are more adaptable than we often think • The importance of gradual progression and smart load management • Learning to ask for help with both physical and mental health challenges • Why questioning conventional wisdom can make you a better runner Whether you're new to running or have been training for years, this episode challenges some of the most common beliefs in the running world and shares practical lessons that could help you train smarter, stay healthier, and perform better. TIMESTAMPS: 00:00 Introduction and Merging Perspectives 01:04 Weekly Training Updates and Challenges 08:18 Health Updates and Misconceptions 14:47 Asking for Help: A Personal Journey 21:21 Rethinking Running: Beyond Just Running 28:23 Training Mistakes and Cardiovascular Fitness Misconceptions 29:16 Understanding Running Conditioning and Injury Prevention 33:48 The Importance of Gradual Return to Running 38:17 Shifting Load and Footwear Adaptability 45:57 The Value of Strength Training for Runners 51:20 Questioning Shoe Choices and Orthotics Interested in Coaching? Work with us Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠ YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/@strongerstride Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoes STRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

267. Chronic Fatigue, Mara Training + The Data Obsession Era Today Sophie and Lydia sit down for a casual catch-up episode, reflecting on recent training, adventures, injury niggles, and the lessons they've been learning both on and off the run. From marathon preparation and balancing training load, to gratitude, health, and the influence of social media, this conversation explores the challenges many runners face when trying to improve performance without losing sight of what really matters. The discussion highlights the importance of perspective, individualization, and finding a sustainable approach to health and fitness. We discuss: • Why good health is often something we only appreciate when it's threatened • Injury setbacks, recovery, and managing expectations as runners • Marathon training updates and recent adventures on the trails • Chronic fatigue; figuring out how much I can and can't do • The balance between optimizing performance and enjoying the process • How social media can shape our perceptions of health and fitness • Why there is rarely a one-size-fits-all approach to training, nutrition, and recovery • Gratitude, perspective, and maintaining balance in a performance-focused world Whether you're training for your next big race, navigating an injury, or simply trying to find a healthier relationship with running and performance, this episode offers an honest and relatable conversation that many runners will connect with. TIMESTAMPS: 00:00 Welcome to Stronger Stride Podcast 06:09 The Importance of Health Appreciation 24:25 Marathon Training Updates 40:47 The Balance of Optimization and Enjoyment 57:14 Navigating Social Media and Health Claims Interested in Coaching? ⁠ Work with us ⁠ Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠ YouTube: ⁠Watch on YouTube⁠ Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoes STRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

267. From Rural Ireland to Marathon Elite: The Grace Lynch Story Today we're joined by Irish marathon runner Grace Lynch, whose rise through the distance running ranks has been nothing short of impressive. From growing up in rural Ireland to competing at an elite level over the marathon, Grace shares the lessons she's learned along the way; from training and racing to setbacks, identity, and personal growth. In this open and insightful conversation, Grace takes us behind the scenes of her marathon journey. We discuss her debut marathon experience, the challenges of injury and setbacks, how she approaches training and recovery, and the mental strategies that help her perform when it matters most. Whether you're training for your first marathon or chasing a personal best, there's something in this episode for every runner. We discuss: • Grace's journey from recreational runner to elite marathoner • What she learned from early setbacks, injuries, and a marathon DNF • The importance of maintaining an identity outside of running • How she balances training, work, and life commitments • Weekly training structure, mileage, strength training, and plyometrics • Nutrition strategies for marathon preparation and performance • Common mistakes runners make when preparing for a marathon • Race-day pacing strategies and avoiding early mistakes • Mental approaches for handling discomfort and setbacks during races • Recovery, reflection, and personal growth through running Grace shares practical advice throughout the episode, including why runners shouldn't put too much pressure on time goals, how to navigate difficult emotions after setbacks, and the value of developing personal mantras for race day. This episode is packed with wisdom for runners of all levels and offers a refreshing perspective on performance, resilience, and enjoying the process. TIMESTAMPS: 00:00 Introduction to Grace Lynch and Her Journey 01:09 Early Years and Introduction to Running 03:59 Transition to Competitive Running 05:06 Debut Marathon Experience 06:29 Learning from Challenges and DNF 09:11 Struggles and Identity in Running 11:45 Advice on Diversifying Identity 14:48 Balancing Running with Life 18:05 Current Training and Marathon Preparation 21:28 Strength Training and Plyometrics 24:01 Volume vs. Intensity in Training 25:30 Balancing Mileage and Recovery 28:47 Listening to Your Body: The Importance of Recovery 31:46 Nutrition Strategies for Runners 36:26 Preparing for Your First Marathon 38:43 Common Mistakes in Marathon Training 40:03 Pacing Strategies for Race Day 43:58 Mental Strategies for the Final Push 47:12 Post-Marathon Recovery and Reflection 49:29 The Impact of Running on Personal Growth Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@fed.collaborative⁠ YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Find Grace here: @gracelynchrunning Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoes STRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

Interested in coaching? Fill out this quick form - ⁠⁠https://forms.gle/XKgPwhPkVXLJsiWn6⁠⁠ This episode covers marathon pacing strategies, training essentials, shoe choices, nutrition, and race day preparation, providing practical tips for runners of all levels. Key Topics - How to plan out a training week, block and full 16 week program - Marathon pacing strategies - Training essentials for marathon - Shoe selection and nutrition - Race day preparation and tapering Related Episodes: Strength Training - https://open.spotify.com/episode/0hCwcQZ9pT1FGpWRhg328P?si=FmKcQSUWQ5KEVVcL0q7Svg Sydney Marathon 2025 Tips - https://open.spotify.com/episode/67FA1lRboXHuywnzrnsHY9?si=vNsC1rfCSUe4DgxnY7u50w Nutrition - https://open.spotify.com/episode/5aIV3FFeRPzjxOky581Pmc?si=jgDBa2_PQKSr3Cb3qIe4HA Chapters 00:00 Welcome to Marathon Season 00:29 Preparing for Your First Marathon 01:00 The Importance of Long Runs in Marathon Training 01:34 The Importance of the Long Run 04:25 Strength Training Essentials 07:25 Weekly Training Structure 10:47 Training Blocks and Progression 13:37 Nutrition and Race Preparation 16:31 Tapering and Race Week Strategies 16:54 Building a Strong Marathon Foundation 17:55 Determining Long Run Distances 19:50 Managing Training Load and Injury Risk 21:13 The Importance of Race Day Experience 22:41 The Importance of Long Runs in Marathon Training 23:55 Recovery and Training Duration for Beginners 24:19 Pacing Strategies for Marathon Runners 31:01 Nutrition and Fueling During Races 34:40 Choosing the Right Marathon Shoes 39:55 Training Insights and Future Episodes Follow Us: Instagram: @strongerstride | @lydia_mckay | @sophielane YouTube: Watch on YouTube ⁠⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠⁠

Sophie is now working for herself full time! And a full recap of the UTA weekend. Interested in coaching? Fill out this quick form - https://forms.gle/XKgPwhPkVXLJsiWn6 Follow Us: Instagram: @strongerstride | @lydia_mckay | @sophielane YouTube: Watch on YouTube ⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠ Discount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in!TSSP xv

263. Plyometrics, Longevity & Athleticism with Angus Bradley Today we sit down with strength & conditioning coach Angus Bradley to unpack the principles behind effective training, athletic development, and why fitness doesn’t need to be as complicated as the internet makes it seem. Angus shares his approach to simplifying training while still getting great results; focusing on consistency, individuality, and understanding the “why” behind programming decisions. We dive deep into plyometrics, resilience, longevity, and what it actually means to train like an athlete across the lifespan. From runners trying to stay injury-free, to gym-goers wanting to move better and perform better, this episode is packed with practical insights grounded in sports science and real-world coaching experience. We discuss: Why simplicity often beats over-optimization The key physical qualities that make someone “athletic” Plyometric training: benefits, risks, and common misconceptions How to safely program jumps, hops, and explosive work Dose, intensity, and progression for different experience levels Why plyometrics matter for longevity, resilience, and injury prevention The balance between strength and endurance training The interference effect explained simply Common weak links seen in runners Angus also breaks down concepts like ground contact time, limb velocity, and his intensity tier system for plyometrics; making complex sports science practical and easy to apply. Whether you’re a runner, strength athlete, clinician, or just someone wanting to train smarter for the long term, this episode offers a fresh perspective on performance, movement, and health. TIMESTAMPS: 00:00 Introduction to Angus Bradley and His Journey 09:40 Simplifying Fitness: The Need for Guiding Principles 21:39 Defining Athleticism: Key Physical Qualities 23:42 Navigating Training Myths 26:23 The Importance of Session Structure 29:10 Consistency Over Optimization 31:14 Understanding Athletic Attributes 34:21 Plyometrics: The Key to Resilience 45:11 The Longevity of Plyometric Training 46:05 Strength Training for Longevity 47:55 Strength Training as Healthcare 49:55 Training Older Adults Effectively 51:16 Weak Links in Runners’ Training 55:22 Zone Training & Running Performance 59:16 Balancing Strength and Endurance 01:03:22 The Interference Effect Explained 01:07:41 Conclusion: Finding the Right Balance Follow Us: Instagram: @strongerstride | @lydia_mckay @sophielane YouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Find Angus here: @angusbradley92 @generalphysicalpreparation https://www.youtube.com/@angusbradley92 Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoes STRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

In this episode, we speak to the Managing Director of Australian outdoor publication ‘We Are Explorers' - Tim Ashelford. We discuss his appreciation for outdoor adventure and trail running, as well as his preparation for his first ever 100km trail run - UTA100. We dive deep into the purpose behind his running, how he’s approached this training block with coaching from Matty Abel, and the ups and downs of injury setbacks. You can find Tim @tim_ashelford on Instagram Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@sophielane YouTube: ⁠Watch on YouTube⁠ ⁠⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠⁠ Discount Codes: TAILWINDSTRONG: 15% off Tailwind Nutrition STRONGERSTRIDE: 15% off Vivobarefoot shoes STRONGER15: 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

In this episode, Sophie discusses recent running news, race results, barriers in marathon times, and social issues in running culture. She shares insights on goal setting, the significance of breaking barriers like the sub-two-hour marathon, and the impact of marketing and social perceptions. Chapters 00:00 Welcome to Stronger Stride Podcast 01:28 Breaking the Sub Two Hour Marathon Barrier 06:06 Women's Marathon Records and Prize Money 09:09 The Evolution of Running Shoe Technology 10:24 Nike's Controversial Marketing Strategy 14:04 Community Insights from the Ballarat Marathon 14:12 Disappointment in Race Results 19:27 The Power of Words in Podcasting 26:16 Controversies in Backyard Ultras 34:04 Upcoming Events and Personal Training Updates